**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is structured to enhance strength and stability with minimal gear. You’ll require a single heavy weight (either a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping, making it adaptable for all fitness abilities—just modify the weight as necessary. It’s a flexible and impactful workout suitable for everyone!
If you like this class, don’t miss the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional resistance band loop
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### **Class Structure**
The session starts with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body for the workout. Following that, we transition into two separate circuits:
– **Circuit 1:** Four exercises, each performed for 45 seconds, with a 10 seconds rest/transition period. You’ll complete four sets (two on the right side, two on the left side) with a 30-second rest interval between sets.
– **Circuit 2:** Five exercises, each executed for 45 seconds, with a 10 seconds rest/transition period. You’ll do three sets of this circuit.
Between the two circuits, there will be a one-minute recovery time. Feel free to pause the video and take extra breaks as required. Always listen to your body and adjust or halt when needed.
The class wraps up with a guided cool-down and stretch to facilitate recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44):**
A dynamic warm-up to prepare your body for the workout.
– **Circuit Workout (08:49):**
**Circuit 1 (with optional resistance band around thighs):**
1. Hip Bridge (one heel lifted)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **Cool-Down & Stretch (41:04):**
A guided stretch to support muscle recovery and enhance flexibility.
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### **Additional Resources**
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can access a full collection organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole